Back pain prevention tips for the hardworking prepper
By Zoey Sky // Apr 29, 2019

Before disaster strikes, you need to be in good physical shape to avoid hurting yourself. But what do you do if you hurt your back when SHTF? (h/t to


Stay in shape to prevent back pain

The best way to avoid back pain is to exercise regularly. After all, if you're healthy, you're less likely to hurt yourself because you're strong enough to lift a heavy bug-out bag or supplies in a survival scenario. You should also keep your abdominal muscles strong to prevent back pain.

Staying in shape through regular exercise can also prevent back pain because your spine won't have to work hard to support your full weight. (Related: Exercise is the best natural remedy for back pain.)

Before you exercise, warm up properly for at least 10 to 15 minutes. Warm-ups prepare your muscles for intense physical activity so you can avoid muscular injury.

Tips for back pain prevention

Most tips for preventing back pain involve practicing healthy habits, having proper posture, or using the right tools for certain tasks.

  1. Always lift heavy things properly. First, bend your knees and hips instead of your back. Check your footing, then keep the weight close to your body.
  2. Avoid twisting motions. When lifting heavy objects, refrain from suddenly twisting your body so you don't hurt your back.
  3. Stay active. Don't sit for long periods of time. Get up from your chair at least once every hour. Poor sitting posture strains your back and compresses the discs in your spine, which may lead to disc problems.
  4. Stay hydrated. At least 70 percent of your body is made up of water, which helps maintain the flexibility of your body. Drink enough water to enhance the height of the intervertebral discs which function as your body's "healthy shock absorbers."
  5. Quit smoking. Nicotine constricts your blood vessels and the cartilage discs between your vertebrae may weaken if you smoke frequently.
  6. Use a bag that distributes the weight evenly between your shoulders. Choose a backpack with a frame that shifts the weight of your bag onto your hips.
  7. Use a long shovel. Using a short-handled shovel will force you to bend your back too much. Be careful when shoveling snow on your driveway so you don't slip and hurt yourself.

What can you do if you hurt your back?

Avoid painkillers because they have negative side effects. Painkillers may even cause addiction, which is the last thing you need when trying to survive a disaster scenario. Bed rest can result in muscle atrophy, which does nothing to help your back pain.

When SHTF, these options can help relieve back pain, especially if you don't have access to emergency medical services.

  • Acupuncture offers temporary relief, but you need to know a practitioner who will still offer their services when SHTF.
  • Biopsychosocial back care involves doing whatever you can to relieve all physical symptoms while coping with psychological factors. This means that reducing the anxiety and depression that come with pain can help improve your condition. Biopsychosocial modes of treatment look into the biologic, psychological, and social factors that affect a patient's condition, in this case, back pain.
  • Consult an osteopath or chiropractor whenever possible to ease muscle and back pain.
  • Exercise even after you hurt your back. Also, doing stretching and strengthening exercises is more effective at reducing back pain and related disabilities than other treatments you may have access to when SHTF. And the best part of it is, exercise is free.

Before SHTF, practice healthy habits. Eat nutritious foods and exercise regularly to maintain a healthy weight so you can prevent back pain.

Sources include:

Related News
Take Action:
Support NewsTarget by linking to this article from your website.
Permalink to this article:
Embed article link:
Reprinting this article:
Non-commercial use is permitted with credit to (including a clickable link).
Please contact us for more information.
Free Email Alerts
Get independent news alerts on natural cures, food lab tests, cannabis medicine, science, robotics, drones, privacy and more. © 2022 All Rights Reserved. All content posted on this site is commentary or opinion and is protected under Free Speech. is not responsible for content written by contributing authors. The information on this site is provided for educational and entertainment purposes only. It is not intended as a substitute for professional advice of any kind. assumes no responsibility for the use or misuse of this material. Your use of this website indicates your agreement to these terms and those published on this site. All trademarks, registered trademarks and servicemarks mentioned on this site are the property of their respective owners.

This site uses cookies
News Target uses cookies to improve your experience on our site. By using this site, you agree to our privacy policy.
Learn More
Get 100% real, uncensored news delivered straight to your inbox
You can unsubscribe at any time. Your email privacy is completely protected.